African Cooking: Recipes
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Seafood
Gesmoorde Vis
SALT COD AND POTATOES WITH TOMATO SAUCE
To serve 4 to 6
1 pound salt cod
3 medium-sized boiling potatoes (about 1 pound)
4 medium-sized firm ripe tomatoes
3 tablespoons vegetable oil
3 small onions, peeled and cut crosswise into slices 1/8 inch thick
3 medium-sized boiling potatoes (about 1 pound)
4 medium-sized firm ripe tomatoes
3 tablespoons vegetable oil
3 small onions, peeled and cut crosswise into slices 1/8 inch thick
1 tablespoon plus 1 teaspoon finely chopped fresh hot chilies (caution: see page 4 )
1 teaspoon finely chopped garlic
1 tablespoon light-brown sugar
1 lemon, cut lengthwise into, 4 or 6 wedges
Parsley sprigs
1 teaspoon finely chopped garlic
1 tablespoon light-brown sugar
1 lemon, cut lengthwise into, 4 or 6 wedges
Parsley sprigs
Starting a day ahead, place the cod in a glass, enameled or stainless-steel pan or bowl. Cover it with cold water and soak for at least 12 hours, gently squeezing the cod dry and changing the water every 3 or 4 hours.
Drain the cod, rinse it thoroughly under cold running water, and cut it into 1-inch pieces.
Drop the potatoes into enough lightly salted boiling water to cover them completely and cook briskly, uncovered, until they are almost tender and show only slight resistance when pierced with the point of a sharp knife. Drain and peel the potatoes and cut them into 1-inch cubes.
Place the tomatoes in a pan of boiling water and let them boil briskly for about 10 seconds. Run cold water over them, and peel them with a small, sharp knife. Cut the tomatoes crosswise into 1/8-inch-thick rounds.
In a heavy 10- to 12-inch skillet, heat the oil over moderate heat until a light haze forms above it. Drop in the onions and, stirring frequently, cook for 8 to 10 minutes, or until they are soft and golden brown. Watch carefully for any sign of burning and regulate the heat accordingly. Add the tomatoes, 1 tablespoon of the chilies, the garlic and sugar, and cook briskly, uncovered, stirring from time to time, until most of the liquid in the pan has evaporated and the mixture is thick enough to hold its shape lightly in a spoon.
Stir in the cod and potatoes; reduce the heat to low, and cover tightly. Simmer for 20 to 25 minutes, or until the fish flakes easily when prodded gently with a fork. Taste for seasoning.
Serve the gesmoorde vis at once, mounded on a heated platter or in a large bowl. Sprinkle with the remaining teaspoon of chopped chilies and arrange the lemon wedges and parsley sprigs decoratively on top. Serve accompanied, if you like, by hot boiled rice and lemon or green bean atjar (Recipe Index).
African Cooking: Recipes
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Seafood
Add_RecipeNutrientData
Total Moisture: 1611.75367333333
Total Calorie: 1488.83533333333
Total Protein: 102.458896666667
Total Total_Fat: 47.0793333333333
Total Ash: 16.1616166666667
Total Carbohydrate: 173.03053
Total Fiber: 20.4453
Total Sugar: 37.3447
Total Calcium: 0.291991333333333
Total Iron: 0.00985571666666667
Total Magnesium: 0.379261666666667
Total Phosphorus: 1.47531566666667
Total Potassium: 6.19998466666667
Total Sodium: 0.316671
Total Zinc: 0.00522598
Total Copper: 0.00122007033333333
Total Manganese: 0.002007361
Total Selenium: 0.000154565433333333
Total Vit_C: 0.189916433333333
Total Thiamin: 0.00119707333333333
Total Riboflaven: 0.000688306666666667
Total Niacin: 0.0194272566666667
Total Panto_Acid: 0.003534463
Total Vit_B6: 0.00413133666666667
Total Folate_Tot: 0.250222333333333
Total Folic_Acid: 0
Total Food_Folate: 0.250222333333333
Total Folate_DFE: 0.250222333333333
Total CholineTot: 0.419980666666667
Total Vit_B12: 0.00412533333333333
Total Vit_A: 4.59649533333333
Total Vit_A_RAE: 0.2763
Total Retinol: 0.0544
Total Alpha_Carot: 0.50226
Total Beta_Carot: 2.38167
Total Beta_Crypt: 0.0218
Total Lycopene: 12.65916
Total Lut_Zea: 0.855043
Total Vit_E: 0.0150495233333333
Total Vit_D: 0.00408
Total Vit_D_IU: 0.1632
Total Vit_K: 0.0862609333333333
Total FA_Sat: 0.00376372866666667
Total FA_Mono: 0.0308734013333333
Total FA_Poly: 0.009061277
Total Cholesterol: 0.194933333333333
Breakdown By Ingredients:
Number of Grams: 453.333333333333
Total Moisture: 368.197333333333
Total Calorie: 371.733333333333
Protein: 80.7386666666667
Total Fat: 3.03733333333333
Total Ash: 5.25866666666667
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 72.5333333333333
Total Iron: 1.72266666666667
Total Magnesium: 145.066666666667
Total Phosphorus: 920.266666666667
Total Potassium: 1872.26666666667
Total Sodium: 244.8
Total Zinc: 2.04
Total Copper: 0.126933333333333
Total Manganese: 0.068
Total Seleneium: 150.053333333333
Total Vit_C: 4.53333333333333
Total Thiamin: 0.344533333333333
Total Riboflavin: 0.294666666666667
Total Niacin: 9.35226666666667
Total Panto_Acid: 0.6936
Total Vit_B6: 1.11066666666667
Total Folate_Tot: 31.7333333333333
Total Folic_Acid: 0
Total Food_Folate: 31.7333333333333
Total Folate_DFE: 31.7333333333333
Total Choline_Tot: 294.666666666667
Total Vit_B12: 4.12533333333333
Total Vit_A_IU: 181.333333333333
Total Vit_A_RAE: 54.4
Total Retinol: 54.4
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 2.90133333333333
Total Vit_D: 4.08
Total Vit_D_IU: 163.2
Total Vit_K: 0.453333333333333
Total FA_Sat: 0.593866666666667
Total FA_Mono: 0.426133333333333
Total FA_Poly: 1.0472
Total Cholesterol: 194.933333333333
Number of Grams: 639
Total Moisture: 502.1262
Total Calorie: 504.81
Protein: 13.6746
Total Fat: 0.5112
Total Ash: 7.2207
Total Carbohydrate: 115.4673
Total Fiber: 8.307
Total Sugar: 3.9618
Total Calcium: 83.07
Total Iron: 5.4954
Total Magnesium: 146.97
Total Phosphorus: 351.45
Total Potassium: 2664.63
Total Sodium: 31.95
Total Zinc: 1.8531
Total Copper: 0.65817
Total Manganese: 1.00323
Total Seleneium: 2.556
Total Vit_C: 36.423
Total Thiamin: 0.52398
Total Riboflavin: 0.21087
Total Niacin: 6.61365
Total Panto_Acid: 1.92339
Total Vit_B6: 2.20455
Total Folate_Tot: 89.46
Total Folic_Acid: 0
Total Food_Folate: 89.46
Total Folate_DFE: 89.46
Total Choline_Tot: 76.68
Total Vit_B12: 0
Total Vit_A_IU: 6.39
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 31.95
Total Vit_E: 0.0639
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 11.502
Total FA_Sat: 0.16614
Total FA_Mono: 0.01278
Total FA_Poly: 0.27477
Total Cholesterol: 0
Number of Grams: 492
Total Moisture: 465.0384
Total Calorie: 88.56
Protein: 4.3296
Total Fat: 0.984
Total Ash: 2.46
Total Carbohydrate: 19.1388
Total Fiber: 5.904
Total Sugar: 12.9396
Total Calcium: 49.2
Total Iron: 1.3284
Total Magnesium: 54.12
Total Phosphorus: 118.08
Total Potassium: 1166.04
Total Sodium: 24.6
Total Zinc: 0.8364
Total Copper: 0.29028
Total Manganese: 0.56088
Total Seleneium: 0
Total Vit_C: 67.404
Total Thiamin: 0.18204
Total Riboflavin: 0.09348
Total Niacin: 2.92248
Total Panto_Acid: 0.43788
Total Vit_B6: 0.3936
Total Folate_Tot: 73.8
Total Folic_Acid: 0
Total Food_Folate: 73.8
Total Folate_DFE: 73.8
Total Choline_Tot: 29.52
Total Vit_B12: 0
Total Vit_A_IU: 4098.36
Total Vit_A_RAE: 206.64
Total Retinol: 0
Total Alpha_Carot: 496.92
Total Beta_Carot: 2209.08
Total Beta_Crypt: 0
Total Lycopene: 12659.16
Total Lut_Zea: 605.16
Total Vit_E: 2.6568
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 38.868
Total FA_Sat: 0.13776
Total FA_Mono: 0.15252
Total FA_Poly: 0.40836
Total Cholesterol: 0
Number of Grams: 42
Total Moisture: 0
Total Calorie: 371.28
Protein: 0
Total Fat: 42
Total Ash: 0
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0
Total Iron: 0
Total Magnesium: 0
Total Phosphorus: 0
Total Potassium: 0
Total Sodium: 0
Total Zinc: 0
Total Copper: 0
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 9.156
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 2.73462
Total FA_Mono: 30.23622
Total FA_Poly: 7.18116
Total Cholesterol: 0
Number of Grams: 210
Total Moisture: 187.131
Total Calorie: 84
Protein: 2.31
Total Fat: 0.21
Total Ash: 0.735
Total Carbohydrate: 19.614
Total Fiber: 3.57
Total Sugar: 8.904
Total Calcium: 48.3
Total Iron: 0.441
Total Magnesium: 21
Total Phosphorus: 60.9
Total Potassium: 306.6
Total Sodium: 8.4
Total Zinc: 0.357
Total Copper: 0.0819
Total Manganese: 0.2709
Total Seleneium: 1.05
Total Vit_C: 15.54
Total Thiamin: 0.0966
Total Riboflavin: 0.0567
Total Niacin: 0.2436
Total Panto_Acid: 0.2583
Total Vit_B6: 0.252
Total Folate_Tot: 39.9
Total Folic_Acid: 0
Total Food_Folate: 39.9
Total Folate_DFE: 39.9
Total Choline_Tot: 12.6
Total Vit_B12: 0
Total Vit_A_IU: 4.2
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 2.1
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 8.4
Total Vit_E: 0.042
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.84
Total FA_Sat: 0.0882
Total FA_Mono: 0.0273
Total FA_Poly: 0.0357
Total Cholesterol: 0
Number of Grams: 12.5
Total Moisture: 11.0025
Total Calorie: 5
Protein: 0.23375
Total Fat: 0.055
Total Ash: 0.10875
Total Carbohydrate: 1.10125
Total Fiber: 0.1875
Total Sugar: 0.6625
Total Calcium: 1.75
Total Iron: 0.12875
Total Magnesium: 2.875
Total Phosphorus: 5.375
Total Potassium: 40.25
Total Sodium: 1.125
Total Zinc: 0.0325
Total Copper: 0.016125
Total Manganese: 0.023375
Total Seleneium: 0.0625
Total Vit_C: 17.9625
Total Thiamin: 0.009
Total Riboflavin: 0.01075
Total Niacin: 0.1555
Total Panto_Acid: 0.025125
Total Vit_B6: 0.06325
Total Folate_Tot: 2.875
Total Folic_Acid: 0
Total Food_Folate: 2.875
Total Folate_DFE: 2.875
Total Choline_Tot: 1.25
Total Vit_B12: 0
Total Vit_A_IU: 119
Total Vit_A_RAE: 6
Total Retinol: 0
Total Alpha_Carot: 4.5
Total Beta_Carot: 66.75
Total Beta_Crypt: 5
Total Lycopene: 0
Total Lut_Zea: 88.625
Total Vit_E: 0.08625
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.75
Total FA_Sat: 0.00525
Total FA_Mono: 0.003
Total FA_Poly: 0.029875
Total Cholesterol: 0
Number of Grams: 2.8
Total Moisture: 1.64024
Total Calorie: 4.172
Protein: 0.17808
Total Fat: 0.014
Total Ash: 0.042
Total Carbohydrate: 0.92568
Total Fiber: 0.0588
Total Sugar: 0.028
Total Calcium: 5.068
Total Iron: 0.0476
Total Magnesium: 0.7
Total Phosphorus: 4.284
Total Potassium: 11.228
Total Sodium: 0.476
Total Zinc: 0.03248
Total Copper: 0.008372
Total Manganese: 0.046816
Total Seleneium: 0.3976
Total Vit_C: 0.8736
Total Thiamin: 0.0056
Total Riboflavin: 0.00308
Total Niacin: 0.0196
Total Panto_Acid: 0.016688
Total Vit_B6: 0.03458
Total Folate_Tot: 0.084
Total Folic_Acid: 0
Total Food_Folate: 0.084
Total Folate_DFE: 0.084
Total Choline_Tot: 0.644
Total Vit_B12: 0
Total Vit_A_IU: 0.252
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0.14
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0.448
Total Vit_E: 0.00224
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.0476
Total FA_Sat: 0.002492
Total FA_Mono: 0.000308
Total FA_Poly: 0.006972
Total Cholesterol: 0
Number of Grams: 9
Total Moisture: 0.1206
Total Calorie: 34.2
Protein: 0.0108
Total Fat: 0
Total Ash: 0.0405
Total Carbohydrate: 8.8281
Total Fiber: 0
Total Sugar: 8.7318
Total Calcium: 7.47
Total Iron: 0.0639
Total Magnesium: 0.81
Total Phosphorus: 0.36
Total Potassium: 11.97
Total Sodium: 2.52
Total Zinc: 0.0027
Total Copper: 0.00423
Total Manganese: 0.00576
Total Seleneium: 0.108
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0.0099
Total Panto_Acid: 0.01188
Total Vit_B6: 0.00369
Total Folate_Tot: 0.09
Total Folic_Acid: 0
Total Food_Folate: 0.09
Total Folate_DFE: 0.09
Total Choline_Tot: 0.18
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0
Number of Grams: 84
Total Moisture: 74.7432
Total Calorie: 24.36
Protein: 0.924
Total Fat: 0.252
Total Ash: 0.252
Total Carbohydrate: 7.8288
Total Fiber: 2.352
Total Sugar: 2.1
Total Calcium: 21.84
Total Iron: 0.504
Total Magnesium: 6.72
Total Phosphorus: 13.44
Total Potassium: 115.92
Total Sodium: 1.68
Total Zinc: 0.0504
Total Copper: 0.03108
Total Manganese: 0.0252
Total Seleneium: 0.336
Total Vit_C: 44.52
Total Thiamin: 0.0336
Total Riboflavin: 0.0168
Total Niacin: 0.084
Total Panto_Acid: 0.1596
Total Vit_B6: 0.0672
Total Folate_Tot: 9.24
Total Folic_Acid: 0
Total Food_Folate: 9.24
Total Folate_DFE: 9.24
Total Choline_Tot: 4.2
Total Vit_B12: 0
Total Vit_A_IU: 18.48
Total Vit_A_RAE: 0.84
Total Retinol: 0
Total Alpha_Carot: 0.84
Total Beta_Carot: 2.52
Total Beta_Crypt: 16.8
Total Lycopene: 0
Total Lut_Zea: 9.24
Total Vit_E: 0.126
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0.03276
Total FA_Mono: 0.00924
Total FA_Poly: 0.07476
Total Cholesterol: 0
Number of Grams: 2
Total Moisture: 1.7542
Total Calorie: 0.72
Protein: 0.0594
Total Fat: 0.0158
Total Ash: 0.044
Total Carbohydrate: 0.1266
Total Fiber: 0.066
Total Sugar: 0.017
Total Calcium: 2.76
Total Iron: 0.124
Total Magnesium: 1
Total Phosphorus: 1.16
Total Potassium: 11.08
Total Sodium: 1.12
Total Zinc: 0.0214
Total Copper: 0.00298
Total Manganese: 0.0032
Total Seleneium: 0.002
Total Vit_C: 2.66
Total Thiamin: 0.00172
Total Riboflavin: 0.00196
Total Niacin: 0.02626
Total Panto_Acid: 0.008
Total Vit_B6: 0.0018
Total Folate_Tot: 3.04
Total Folic_Acid: 0
Total Food_Folate: 3.04
Total Folate_DFE: 3.04
Total Choline_Tot: 0.24
Total Vit_B12: 0
Total Vit_A_IU: 168.48
Total Vit_A_RAE: 8.42
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 101.08
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 111.22
Total Vit_E: 0.015
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 32.8
Total FA_Sat: 0.00264
Total FA_Mono: 0.0059
Total FA_Poly: 0.00248
Total Cholesterol: 0
Total Calorie: 1488.83533333333
Total Protein: 102.458896666667
Total Total_Fat: 47.0793333333333
Total Ash: 16.1616166666667
Total Carbohydrate: 173.03053
Total Fiber: 20.4453
Total Sugar: 37.3447
Total Calcium: 0.291991333333333
Total Iron: 0.00985571666666667
Total Magnesium: 0.379261666666667
Total Phosphorus: 1.47531566666667
Total Potassium: 6.19998466666667
Total Sodium: 0.316671
Total Zinc: 0.00522598
Total Copper: 0.00122007033333333
Total Manganese: 0.002007361
Total Selenium: 0.000154565433333333
Total Vit_C: 0.189916433333333
Total Thiamin: 0.00119707333333333
Total Riboflaven: 0.000688306666666667
Total Niacin: 0.0194272566666667
Total Panto_Acid: 0.003534463
Total Vit_B6: 0.00413133666666667
Total Folate_Tot: 0.250222333333333
Total Folic_Acid: 0
Total Food_Folate: 0.250222333333333
Total Folate_DFE: 0.250222333333333
Total CholineTot: 0.419980666666667
Total Vit_B12: 0.00412533333333333
Total Vit_A: 4.59649533333333
Total Vit_A_RAE: 0.2763
Total Retinol: 0.0544
Total Alpha_Carot: 0.50226
Total Beta_Carot: 2.38167
Total Beta_Crypt: 0.0218
Total Lycopene: 12.65916
Total Lut_Zea: 0.855043
Total Vit_E: 0.0150495233333333
Total Vit_D: 0.00408
Total Vit_D_IU: 0.1632
Total Vit_K: 0.0862609333333333
Total FA_Sat: 0.00376372866666667
Total FA_Mono: 0.0308734013333333
Total FA_Poly: 0.009061277
Total Cholesterol: 0.194933333333333
Breakdown By Ingredients:
1 pound salt cod
Number of Grams: 453.333333333333
Total Moisture: 368.197333333333
Total Calorie: 371.733333333333
Protein: 80.7386666666667
Total Fat: 3.03733333333333
Total Ash: 5.25866666666667
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 72.5333333333333
Total Iron: 1.72266666666667
Total Magnesium: 145.066666666667
Total Phosphorus: 920.266666666667
Total Potassium: 1872.26666666667
Total Sodium: 244.8
Total Zinc: 2.04
Total Copper: 0.126933333333333
Total Manganese: 0.068
Total Seleneium: 150.053333333333
Total Vit_C: 4.53333333333333
Total Thiamin: 0.344533333333333
Total Riboflavin: 0.294666666666667
Total Niacin: 9.35226666666667
Total Panto_Acid: 0.6936
Total Vit_B6: 1.11066666666667
Total Folate_Tot: 31.7333333333333
Total Folic_Acid: 0
Total Food_Folate: 31.7333333333333
Total Folate_DFE: 31.7333333333333
Total Choline_Tot: 294.666666666667
Total Vit_B12: 4.12533333333333
Total Vit_A_IU: 181.333333333333
Total Vit_A_RAE: 54.4
Total Retinol: 54.4
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 2.90133333333333
Total Vit_D: 4.08
Total Vit_D_IU: 163.2
Total Vit_K: 0.453333333333333
Total FA_Sat: 0.593866666666667
Total FA_Mono: 0.426133333333333
Total FA_Poly: 1.0472
Total Cholesterol: 194.933333333333
3 medium-sized boiling potatoes (about 1 pound)
Number of Grams: 639
Total Moisture: 502.1262
Total Calorie: 504.81
Protein: 13.6746
Total Fat: 0.5112
Total Ash: 7.2207
Total Carbohydrate: 115.4673
Total Fiber: 8.307
Total Sugar: 3.9618
Total Calcium: 83.07
Total Iron: 5.4954
Total Magnesium: 146.97
Total Phosphorus: 351.45
Total Potassium: 2664.63
Total Sodium: 31.95
Total Zinc: 1.8531
Total Copper: 0.65817
Total Manganese: 1.00323
Total Seleneium: 2.556
Total Vit_C: 36.423
Total Thiamin: 0.52398
Total Riboflavin: 0.21087
Total Niacin: 6.61365
Total Panto_Acid: 1.92339
Total Vit_B6: 2.20455
Total Folate_Tot: 89.46
Total Folic_Acid: 0
Total Food_Folate: 89.46
Total Folate_DFE: 89.46
Total Choline_Tot: 76.68
Total Vit_B12: 0
Total Vit_A_IU: 6.39
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 31.95
Total Vit_E: 0.0639
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 11.502
Total FA_Sat: 0.16614
Total FA_Mono: 0.01278
Total FA_Poly: 0.27477
Total Cholesterol: 0
4 medium-sized firm ripe tomatoes
Number of Grams: 492
Total Moisture: 465.0384
Total Calorie: 88.56
Protein: 4.3296
Total Fat: 0.984
Total Ash: 2.46
Total Carbohydrate: 19.1388
Total Fiber: 5.904
Total Sugar: 12.9396
Total Calcium: 49.2
Total Iron: 1.3284
Total Magnesium: 54.12
Total Phosphorus: 118.08
Total Potassium: 1166.04
Total Sodium: 24.6
Total Zinc: 0.8364
Total Copper: 0.29028
Total Manganese: 0.56088
Total Seleneium: 0
Total Vit_C: 67.404
Total Thiamin: 0.18204
Total Riboflavin: 0.09348
Total Niacin: 2.92248
Total Panto_Acid: 0.43788
Total Vit_B6: 0.3936
Total Folate_Tot: 73.8
Total Folic_Acid: 0
Total Food_Folate: 73.8
Total Folate_DFE: 73.8
Total Choline_Tot: 29.52
Total Vit_B12: 0
Total Vit_A_IU: 4098.36
Total Vit_A_RAE: 206.64
Total Retinol: 0
Total Alpha_Carot: 496.92
Total Beta_Carot: 2209.08
Total Beta_Crypt: 0
Total Lycopene: 12659.16
Total Lut_Zea: 605.16
Total Vit_E: 2.6568
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 38.868
Total FA_Sat: 0.13776
Total FA_Mono: 0.15252
Total FA_Poly: 0.40836
Total Cholesterol: 0
3 tablespoons vegetable oil
Number of Grams: 42
Total Moisture: 0
Total Calorie: 371.28
Protein: 0
Total Fat: 42
Total Ash: 0
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0
Total Iron: 0
Total Magnesium: 0
Total Phosphorus: 0
Total Potassium: 0
Total Sodium: 0
Total Zinc: 0
Total Copper: 0
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 9.156
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 2.73462
Total FA_Mono: 30.23622
Total FA_Poly: 7.18116
Total Cholesterol: 0
3 small onions, peeled and cut crosswise into slices 1/8 inch thick
Number of Grams: 210
Total Moisture: 187.131
Total Calorie: 84
Protein: 2.31
Total Fat: 0.21
Total Ash: 0.735
Total Carbohydrate: 19.614
Total Fiber: 3.57
Total Sugar: 8.904
Total Calcium: 48.3
Total Iron: 0.441
Total Magnesium: 21
Total Phosphorus: 60.9
Total Potassium: 306.6
Total Sodium: 8.4
Total Zinc: 0.357
Total Copper: 0.0819
Total Manganese: 0.2709
Total Seleneium: 1.05
Total Vit_C: 15.54
Total Thiamin: 0.0966
Total Riboflavin: 0.0567
Total Niacin: 0.2436
Total Panto_Acid: 0.2583
Total Vit_B6: 0.252
Total Folate_Tot: 39.9
Total Folic_Acid: 0
Total Food_Folate: 39.9
Total Folate_DFE: 39.9
Total Choline_Tot: 12.6
Total Vit_B12: 0
Total Vit_A_IU: 4.2
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 2.1
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 8.4
Total Vit_E: 0.042
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.84
Total FA_Sat: 0.0882
Total FA_Mono: 0.0273
Total FA_Poly: 0.0357
Total Cholesterol: 0
1 tablespoon plus 1 teaspoon finely chopped fresh hot chilies (caution: see page 4 )
Number of Grams: 12.5
Total Moisture: 11.0025
Total Calorie: 5
Protein: 0.23375
Total Fat: 0.055
Total Ash: 0.10875
Total Carbohydrate: 1.10125
Total Fiber: 0.1875
Total Sugar: 0.6625
Total Calcium: 1.75
Total Iron: 0.12875
Total Magnesium: 2.875
Total Phosphorus: 5.375
Total Potassium: 40.25
Total Sodium: 1.125
Total Zinc: 0.0325
Total Copper: 0.016125
Total Manganese: 0.023375
Total Seleneium: 0.0625
Total Vit_C: 17.9625
Total Thiamin: 0.009
Total Riboflavin: 0.01075
Total Niacin: 0.1555
Total Panto_Acid: 0.025125
Total Vit_B6: 0.06325
Total Folate_Tot: 2.875
Total Folic_Acid: 0
Total Food_Folate: 2.875
Total Folate_DFE: 2.875
Total Choline_Tot: 1.25
Total Vit_B12: 0
Total Vit_A_IU: 119
Total Vit_A_RAE: 6
Total Retinol: 0
Total Alpha_Carot: 4.5
Total Beta_Carot: 66.75
Total Beta_Crypt: 5
Total Lycopene: 0
Total Lut_Zea: 88.625
Total Vit_E: 0.08625
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.75
Total FA_Sat: 0.00525
Total FA_Mono: 0.003
Total FA_Poly: 0.029875
Total Cholesterol: 0
1 teaspoon finely chopped garlic
Number of Grams: 2.8
Total Moisture: 1.64024
Total Calorie: 4.172
Protein: 0.17808
Total Fat: 0.014
Total Ash: 0.042
Total Carbohydrate: 0.92568
Total Fiber: 0.0588
Total Sugar: 0.028
Total Calcium: 5.068
Total Iron: 0.0476
Total Magnesium: 0.7
Total Phosphorus: 4.284
Total Potassium: 11.228
Total Sodium: 0.476
Total Zinc: 0.03248
Total Copper: 0.008372
Total Manganese: 0.046816
Total Seleneium: 0.3976
Total Vit_C: 0.8736
Total Thiamin: 0.0056
Total Riboflavin: 0.00308
Total Niacin: 0.0196
Total Panto_Acid: 0.016688
Total Vit_B6: 0.03458
Total Folate_Tot: 0.084
Total Folic_Acid: 0
Total Food_Folate: 0.084
Total Folate_DFE: 0.084
Total Choline_Tot: 0.644
Total Vit_B12: 0
Total Vit_A_IU: 0.252
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0.14
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0.448
Total Vit_E: 0.00224
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.0476
Total FA_Sat: 0.002492
Total FA_Mono: 0.000308
Total FA_Poly: 0.006972
Total Cholesterol: 0
1 tablespoon light-brown sugar
Number of Grams: 9
Total Moisture: 0.1206
Total Calorie: 34.2
Protein: 0.0108
Total Fat: 0
Total Ash: 0.0405
Total Carbohydrate: 8.8281
Total Fiber: 0
Total Sugar: 8.7318
Total Calcium: 7.47
Total Iron: 0.0639
Total Magnesium: 0.81
Total Phosphorus: 0.36
Total Potassium: 11.97
Total Sodium: 2.52
Total Zinc: 0.0027
Total Copper: 0.00423
Total Manganese: 0.00576
Total Seleneium: 0.108
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0.0099
Total Panto_Acid: 0.01188
Total Vit_B6: 0.00369
Total Folate_Tot: 0.09
Total Folic_Acid: 0
Total Food_Folate: 0.09
Total Folate_DFE: 0.09
Total Choline_Tot: 0.18
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0
1 lemon, cut lengthwise into, 4 or 6 wedges
Number of Grams: 84
Total Moisture: 74.7432
Total Calorie: 24.36
Protein: 0.924
Total Fat: 0.252
Total Ash: 0.252
Total Carbohydrate: 7.8288
Total Fiber: 2.352
Total Sugar: 2.1
Total Calcium: 21.84
Total Iron: 0.504
Total Magnesium: 6.72
Total Phosphorus: 13.44
Total Potassium: 115.92
Total Sodium: 1.68
Total Zinc: 0.0504
Total Copper: 0.03108
Total Manganese: 0.0252
Total Seleneium: 0.336
Total Vit_C: 44.52
Total Thiamin: 0.0336
Total Riboflavin: 0.0168
Total Niacin: 0.084
Total Panto_Acid: 0.1596
Total Vit_B6: 0.0672
Total Folate_Tot: 9.24
Total Folic_Acid: 0
Total Food_Folate: 9.24
Total Folate_DFE: 9.24
Total Choline_Tot: 4.2
Total Vit_B12: 0
Total Vit_A_IU: 18.48
Total Vit_A_RAE: 0.84
Total Retinol: 0
Total Alpha_Carot: 0.84
Total Beta_Carot: 2.52
Total Beta_Crypt: 16.8
Total Lycopene: 0
Total Lut_Zea: 9.24
Total Vit_E: 0.126
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0.03276
Total FA_Mono: 0.00924
Total FA_Poly: 0.07476
Total Cholesterol: 0
Parsley sprigs
Number of Grams: 2
Total Moisture: 1.7542
Total Calorie: 0.72
Protein: 0.0594
Total Fat: 0.0158
Total Ash: 0.044
Total Carbohydrate: 0.1266
Total Fiber: 0.066
Total Sugar: 0.017
Total Calcium: 2.76
Total Iron: 0.124
Total Magnesium: 1
Total Phosphorus: 1.16
Total Potassium: 11.08
Total Sodium: 1.12
Total Zinc: 0.0214
Total Copper: 0.00298
Total Manganese: 0.0032
Total Seleneium: 0.002
Total Vit_C: 2.66
Total Thiamin: 0.00172
Total Riboflavin: 0.00196
Total Niacin: 0.02626
Total Panto_Acid: 0.008
Total Vit_B6: 0.0018
Total Folate_Tot: 3.04
Total Folic_Acid: 0
Total Food_Folate: 3.04
Total Folate_DFE: 3.04
Total Choline_Tot: 0.24
Total Vit_B12: 0
Total Vit_A_IU: 168.48
Total Vit_A_RAE: 8.42
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 101.08
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 111.22
Total Vit_E: 0.015
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 32.8
Total FA_Sat: 0.00264
Total FA_Mono: 0.0059
Total FA_Poly: 0.00248
Total Cholesterol: 0
AD Space